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How to Meditate: Tonglen

Tonglen is a Tibetan Buddhist practice of giving and receiving. You take in the suffering and pain of others, and breathe out love, compassion and understanding. It’s a very powerful practice that uses visualisation to develop compassion and unconditional love for all. 

Tonglen is practised for others, but it can also be done for yourself. In fact, it’s a good idea to start with yourself, especially if you feel you need healing. It is extremely powerful and can be overwhelming, so it’s best not to practise if you’re feeling too vulnerable. Use other forms of meditation to work with your extreme emotions, such as self-hatred or grief, and when you’re feeling stronger you can return to practising Tonglen. 

The basic technique is to accept on the in breath and let go on the out breath. Tonglen can be practised in meditation but it can also be performed whenever you sense the need for it – such as when watching the news or dealing with challenging situations. 

Brings suffering into…

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